-- Two or three times a week, include fatty fish in your diet: anchovies, herring, salmon, tuna, sardines and sablefish. For the most impact, avoid eating fish with added fat such as butter, mayonnaise or cream sauces. Frying, especially deep-frying, also reduces the benefits.

-- A clove of raw or cooked garlic a day may inhibit cancer, artery clogging and perhaps degenerative brain function due to aging, says the author.

Then take these supplements:

-- Vitamin E, 100 to 400 IU a day; vitamin C, 500 to 1,000 milligrams a day; beta carotene, 10 to 15 milligrams a day; chromium, 200 micrograms a day; selenium, 50 to 200 micrograms a day (caution: high doses can be toxic); calcium, 1000 milligrams a day for most adults, 1,500 milligrams along with 200 to 600 IU of vitamin D for postmenopausal women; magnesium, 200 to 300 milligrams a day; coenzyme Q-10: 30 milligrams a day.